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Workouts Week of 09/18/2022-09/24/2022

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Monday – 9/19/22
“Golden Retriever”
Freedom (RX’d)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row

Tuesday – 9/20/22
“German Shepherd”
3:00 AMRAP
100m Run Or 8/6 Calorie Bike
20 Double Unders
2 Wall Walks
-rest 2:00-
6:00 AMRAP
200m Run Or 16/13 Calorie Bike
40 Double Unders
4 Wall Walks
-rest 2:00-
9:00 AMRAP
300m Run Or 20/16 Calorie Bike
60 Double Unders
6 Wall Walks

Wednesday – 9/21/22
“Rottweiler”
Freedom (RX’d)
For Time:
50 Wall Balls (20/14) 10ft
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) 10ft
*50ft increments

Thursday – 9/22/22
“Dachshund”
Freedom (RX’d)
Teams of 2
5 sets:
3:00 Amrap
15 Synchro Wall Ball Sit Ups (20/14)
12 Synchro Box Jumps (24/20)
Max Sandbag Over Box/Bar on Rig (100/50) (Or Power Snatch (155/105)
-rest 3:00 between sets-

Friday – 9/23/22
“Poodle”
Freedom (RX’d)
10-20-30
Toes to bar
Hang Power Cleans (115/80)
Bar Facing Burpees

Saturday – 9/24/22
CLOSED – outdoor activity

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